"Tabata Fight Gone Bad"
Preform intervals of 20 seconds of work followed by ten seconds
of rest. Perform 8 consecutive intervals of each of the following
exercises:
Wall-ball 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75/55 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75/55 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the
scores from the five stations.
INTERMEDIATE
Wall-ball, 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)
BEGINNER
Wall-ball, 6-10 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10” box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)
The usual sub for rowing is SDHP. Since SDHP are already in the WOD, we
generally recommend Burpees. Counting the number of Burpees tends to
work out fine as a sub for cals rowed.
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Total 28
ReplyDeleteSDHP 7
Box Jumps 9 -fell off the box one round and ruined my score :(
Push Press 4
Row 3
Wall Ball 5
You guys all did such an AWESOME job!!! That one was definitely a rough one for sure!!
ReplyDeleteTotal - 39
ReplyDeleteWall Ball - 8
SDHP - 8
Box Jumps - 10
Push Press - 8
Row - 5
Starting Position: Place a stability ball against a wall and gently lean against it, positioning the top of the ball into the small of your back, but making contact with your tailbone, low- and mid-back. wall ball exercise
ReplyDelete